11.04.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 PVC Pass Throughs

5 Inchworms w/Push Ups

10 Dead Bugs

10 Spiderman Lunges

10m Duck Walk

10m Frog Hop

10 Dead Frogs

10 Air Squats

Coaching

25 Minute Clock

4+ warm up sets to build to working 8’s

5 Rounds

8 Back Squat AHAP

10 Strict Push Ups AHAP

Rest 2 Minutes

Back Squat (8-8-8-8-*8-*8-*8-*8-*8)

Metcon

BearRap (AMRAP – Reps)

9 Minute AMRAP

Bear Complex @ 1/2BW